Protect Your Back & Get More Functional

Updated: Jul 13


Why you should work the core standing up.


Working your core whilst on the floor or lying down can be a problem. Applying weight on the spine can cause back issues and even aggravate it for those who have back issues already. The standard sit up or crunch can be seen as good exercises but they are very limiting and possibly damaging for the back According toHarvard Health Publications, sit-ups can be very hard on the spine and potentially damaging. If you have ever felt lower back pain and strain during a sit-up, you know this already.


The new and more conscious way of working the core is by standing up. The core is a like a corset it wants to keep all the organs and bones in place when moving. Rotational exercises are a great way to target the core in a more unilateral way (Working one side), you can feel one side tighten and the other relaxing. This too is going to give you good range when you turn you body.


The exercise above is a great way to get more functional with your movement by rotating the core and bringing the arm and the opposite knee together to get more of a 'crunch'. Not only will you be getting more dynamic movement out of this you will also be improving your balance too.

Using a kettlebell places more demand on the core, more weight means more muscle activation. Now your aim is to get your elbow to your knee on the same side. This is targeting your oblique muscles, the muscle on the side.

Using a resistance band can provide many benefits, in this exercise we aim to press the band above the head. Then we raise the opposite knee with it at a 90 degree angle. This really gets the core working as one side of the core is working to push the band up, the other side is working to keep the knee up. A very dynamic way of working the core.


So next time you work the core think about what other ways you can do to be able to get maximum core activation. Sitting and lying we do most of the day so lets come away from that as well for when we workout the core. Be more functional and dynamic when it comes to working the body and see the benefits it brings.


Trainer Tips

  • Always keep the core and hips squeezed when pressing above head

  • Breathe out as your squeeze the core

  • Focus on activating the core with some mind muscle connection you can imagine someone punching you


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